If your goal is to dominate your weightlifting workouts [1], you've got to first master the basics. Doing so will ensure you've nailed down the proper technique (which is more important than how heavy you lift) and, at the end of the day, put you in the best position to build muscle [2].
This five-move total-body workout is simple — you aren't grabbing a bunch of equipment, and it contains movements you do every day — but let me be clear: simple is not synonymous with easy. I guarantee your muscles will be sore for a few days after you finish this workout.
The Beginner Dumbbell Workout
Before getting started, it's imperative you make sure you complete a dynamic warmup to get your muscles warm and prevent injury. Here's one of our favourites [3]. Grab a pair of 10-pound dumbbells; if this is too light or too heavy for any of the exercises, adjust the weight. Here's a thorough guide to selecting the right weight [4]. Complete the listed sets and reps for each exercise before proceeding to the next exercise. Take no more than one minute of rest in between each exercise. Don't forget to cool down and stretch after the workout [5].
- Dumbbell squat: three sets of 15 reps
- Dumbbell deadlift: three sets of 10 reps
- Dumbbell walking lunges: two sets of 10 reps
- Single-arm row: three sets of 12 reps (each arm)
- Dumbbell bench press: three sets of 10 reps
Dumbbell Squat
- Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
- Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
- Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
- Complete three sets of 15 reps.
Dumbbell Deadlift
- Hold a dumbbell in each hand by your sides with straight arms, and have a slight bend in your knees.
- Lower the dumbbells toward the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
- Straighten your torso so you have a straight body alignment. This counts as one rep.
- Complete three sets of 10 reps.
Dumbbell Walking Lunges
- Stand upright, feet together, with 10-pound dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
- Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one repetition.
- Complete two sets of 10 reps.
Single-Arm Row
- Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
- Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor.
- On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
- On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
- Complete three sets of 12 reps on each arm.
Dumbbell Bench Press
- Grab a set of dumbbells, and sit on a flat workout bench.
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.
- Complete three sets of 10 reps.